Tofu, yes or no?
The studies
14 habits, ranked as in the video
- 1
Help with weight loss?
Yes.
- 2
Reduce cholesterol?
Yes.
- 3
Raise blood sugar?
No, it lowers it.
- 4
Helps build lean muscle?
Yes.
- Messina 2018, Int J Sport Nutr Exerc Metab 28:674-685
- DOIReynaud 2021, Food Chem. DOI 10.1016/j.foodchem.2020.128020
- PubMedvan den Berg 2022, Front Nutr 9:1004754. PMID 36238463, PMC9552267
- 5
Improve IVF success?
Yes, one study actually showed increased live births from 31% to 44%.
- 6
Cause bloating?
No.
- monashfodmap.comMonash University FODMAP laboratory analysis
- Tuck 2018, J Hum Nutr Diet
- 7
Reduce inflammation?
Yes.
- 8
Reduce wrinkles?
Yes.
- PubMedRizzo 2023, Nutrients 15(19):4113. PMID 37836398, PMC10574417, DOI 10.3390/nu15194113
- DOIOyama 2012, Menopause 19(2):202-210. DOI 10.1097/gme.0b013e318227427b
- PubMedIzumi 2007, J Nutr Sci Vitaminol 53(1):57-62. PMID 17484381, DOI 10.3177/jnsv.53.57
- DOINatarelli 2023, J Clin Med 12(12):4171. DOI 10.3390/jcm12124171
- 9
Cause breast cancer?
No, survivors who ate it relapsed 25% less.
- Nechuta 2012, Am J Clin Nutr 96(1):123-132
- PubMedShu 2009, JAMA 302(22):2437-2443. PMID 19996398
- Wei 2020, Eur J Epidemiol 35(6):567-578
- DOIKang 2010, CMAJ 182(17):1857-1862. DOI 10.1503/cmaj.091298
- Fritz 2013, PLoS ONE 8(11):e81968. DOI 10.1371/journal.pone.0081968
- cancer.orgAmerican Cancer Society
- aicr.orgAICR/WCRF
- 10
Boost memory?
Yes.
- 11
Protect against plastic chemicals?
Yes.
- 12
Lower testosterone in men?
No.
- PubMedReed 2021, Reprod Toxicol 100:60-67. PMID 33383165, DOI 10.1016/j.reprotox.2020.12.019
- Hamilton-Reeves 2010, Fertil Steril 94(3):997-1007
- Beaton 2010, Fertil Steril 94(5):1717-1722
- 13
Build strong bones?
Yes.
- Koh 2009, Am J Epidemiol 170(7):901-909
- Cui 2021, JBMR Plus
- Cui 2022, Br J Nutr
- Zhang 2005, Shanghai Women's Health Study
- ods.od.nih.govNIH ODS, Calcium
- 14
How many of them should I eat for all the benefits?
Two servings a day, about 6 ounces.
- PubMedMessina and Messina 2003, Nutr Clin Care 6(3):100-109. PMID 12813189, DOI 10.1097/00017285-200305000-00012
- Messina, Perspective: Isoflavones
- UC Davis Nutrition and Health Info Sheet, Soy
- Japan Cabinet Office Food Safety Commission 2006
- eCFR21 CFR 101.82